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Tomato juice vs Pumpkin - In-Depth Nutrition Comparison

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How are Tomato juice and Pumpkin different?

  • Tomato juice is richer in Vitamin C, while Pumpkin is higher in Vitamin A RAE, Copper, and Iron.
  • Tomato juice covers your daily need of Vitamin C 68% more than Pumpkin.

Tomato juice, canned, without salt added and Pumpkin, raw types were used in this article.

Infographic

Tomato juice vs Pumpkin infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +110%
Contains more Iron +105.1%
Contains more Phosphorus +131.6%
Contains more Potassium +56.7%
Contains less Sodium -90%
Contains more Zinc +190.9%
Contains more Copper +202.4%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 15% 8% 9% 20% 2% 3% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +110%
Contains more Iron +105.1%
Contains more Phosphorus +131.6%
Contains more Potassium +56.7%
Contains less Sodium -90%
Contains more Zinc +190.9%
Contains more Copper +202.4%
Equal in Magnesium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +678.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +14.8%
Contains more Folate +25%
Contains more Vitamin K +109.1%
Contains more Vitamin A +1791.8%
Contains more Vitamin E +231.3%
Contains more Vitamin B2 +41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +678.9%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +12.2%
Contains more Vitamin B6 +14.8%
Contains more Folate +25%
Contains more Vitamin K +109.1%
Contains more Vitamin A +1791.8%
Contains more Vitamin E +231.3%
Contains more Vitamin B2 +41%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato juice Pumpkin
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato juice Pumpkin Opinion
Net carbs 3.13g 6g Pumpkin
Protein 0.85g 1g Pumpkin
Fats 0.29g 0.1g Tomato juice
Carbs 3.53g 6.5g Pumpkin
Calories 17kcal 26kcal Pumpkin
Starch g g
Fructose 1.33g g Tomato juice
Sugar 2.58g 2.76g Tomato juice
Fiber 0.4g 0.5g Pumpkin
Calcium 10mg 21mg Pumpkin
Iron 0.39mg 0.8mg Pumpkin
Magnesium 11mg 12mg Pumpkin
Phosphorus 19mg 44mg Pumpkin
Potassium 217mg 340mg Pumpkin
Sodium 10mg 1mg Pumpkin
Zinc 0.11mg 0.32mg Pumpkin
Copper 0.042mg 0.127mg Pumpkin
Vitamin A 450IU 8513IU Pumpkin
Vitamin E 0.32mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70.1mg 9mg Tomato juice
Vitamin B1 0.1mg 0.05mg Tomato juice
Vitamin B2 0.078mg 0.11mg Pumpkin
Vitamin B3 0.673mg 0.6mg Tomato juice
Vitamin B5 mg 0.298mg Pumpkin
Vitamin B6 0.07mg 0.061mg Tomato juice
Folate 20µg 16µg Tomato juice
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 1.1µg Tomato juice
Tryptophan 0.006mg 0.012mg Pumpkin
Threonine 0.026mg 0.029mg Pumpkin
Isoleucine 0.017mg 0.031mg Pumpkin
Leucine 0.024mg 0.046mg Pumpkin
Lysine 0.026mg 0.054mg Pumpkin
Methionine 0.005mg 0.011mg Pumpkin
Phenylalanine 0.026mg 0.032mg Pumpkin
Valine 0.017mg 0.035mg Pumpkin
Histidine 0.014mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.052g Tomato juice
Monounsaturated Fat 0.005g 0.013g Pumpkin
Polyunsaturated fat 0.027g 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato juice Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Tomato juice
55
Pumpkin
Mineral Summary Score
9
Tomato juice
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Tomato juice
6%
Pumpkin
Carbohydrates
4%
Tomato juice
7%
Pumpkin
Fats
1%
Tomato juice
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Tomato juice
Tomato juice is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 33)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.